Complete as many rounds in twenty minutes as you can of:
Row 400 meters
15 L-Pull-ups
15 Hip Extensions
OR taken from CrossFit Mississauga
15 overhead squats @95/65
15 pull-ups
15 sumo deadlift high-pulls @96/65
15 push-ups
5 rounds for time
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Austin did the Row/L-Pull Up/Hip Extension WOD Completed 3 rounds and the row. First round all L Pull Ups, 2nd round 2 L Pull Ups, rest dead hang pull ups, 3rd round 3 L Hang Pull Ups, rest kipping pull ups. Didn't push to hard so as not to aggravate the wrist.
ReplyDelete2nd round was 3 L Pull Ups, I did every fifth an L Pull Up.
ReplyDeleteI will be in tonight
ReplyDeletedont feel like running outside ... so I might do the CFMiss WOD .... but I kind of feel like beasting myself ....
ReplyDeletegoing to do some push jerks in the gym now ....
ReplyDeleteand just a thought ... anyone serious about going to the qualifiers for the 2009 games, maybe we should list out some goals from now till early may .... something attainable and measurable .... pick some stuff off this list
http://www.crossfitseattle.com/Skill%20Levels%201-IV%20spreadsheet.pdf
then we can post them up in the gym .... and have the date that we attempted to reach the goal .... ie 40 ring push ups is the goal .... 5 JAN 09 attempted ... got 32 full range .....
just a thought!
That sounds like a good idea Mac. We have similar sheets as well. I'll make sure to have copies made and we can look at the advanced and elite pages.
ReplyDeleteAs I said to Mark Gleason (Crossfit Niagara). When they set up a short, old guy division I am in!
But for those of you who are serious I think that Mac's idea is valuable. A short term, goal by goal progression geared towards peaking for the qualifier!
Who is considering the Games?
I'm thinking about giving the games a shot if i continue to progress and have something to aim for
ReplyDeletesplit jerks ... went heavy and failed
ReplyDelete205-210-225-235(f)-235(f)-230(f)
I had no room and did not want to drop weights so the confidence was just not there
Hey Mac, I may have found someone for you and Bill to compete with. He is 37 played 7 years in the CFL. Calgary and Toronto and one other team. Stopped playing 2 years ago.
ReplyDeletewhat position? is he in good shape?
ReplyDeleteMac - Rx'd 20:04
ReplyDeleteBill - Rx'd 17:52
Silas - 85# 31:39
Zach - 45/65# - 24:14
Steven - 25# JPU - 17:05
Peter - 25# JPU - 14:26
Albert - 45#/55# JPU 27:52
Tracey 65# - 25:33
Don't know and don't know Mac. I was talking to his wife. I'll try and find out.
ReplyDelete